Bands Make 'Em Dance
ButterflyFit with Viv
Strength & Conditioning, General Fitness, Mobility, Bodybuilding, OtherI created this program for those individuals with limited funds and limited equipment. Resistance bands are a great way to still train strength and mobility at the comfort of your own home. This program is progressively and will increase in difficulty as time passes. It's a great program for beginners and great before you start any dumbbell or barbell work. Bands can also be used to rehab injuries and practice form and technique. Don't sleep on the bands! I have also incorporated cardio days as a means of decreasing fat while increasing strength and mobility! Here's a link to the type of bands you can use: (https://a.co/d/3joessr)
Prep
A
Warm-up Circuit
-World's Greatest Stretch (Alternating) 1 x 5 (per side): https://youtu.be/aiN-2yAIkec -Thoracic Rotations 45 sec: https://youtu.be/AzCghjjWt5k - Glute Bridges 45 sec: https://youtu.be/OUgsJ8-Vi0E - Banded Pull-Aparts for 45 sec: https://youtu.be/kZDAZFxA3-c - 4-Step Shoulder Warm-up 1 set/10 reps in each position: https://youtu.be/_pjMki88Qd8 - Push-ups 1 x 5 - Air Squats 1 x 5
B
Banded Squats
3 x 12
C
Banded Good Mornings
3 x 10
D
Body-Weight Walking Lunges
3 x 12
E
Banded Deadlifts
3 x 10
F
Resistance Band TKE (Terminal Knee Extensions)
3 x 10
G
Banded Glute Bridge
3 x 8
H
Banded X-Walks
3 x 16
Strength/Power
I
Core Circuit
Plank | 1:00 min x 3 Flutter Kicks | F x 3 | https://youtu.be/ZB1SwBRVLCc Heel Touches | F x 3 | https://youtu.be/9bR-elyolBQ F= FAILURE
Recovery
J
Cool Down Circuit w/Walk
-World's Greatest Stretch (Alternating) 1 x 5 (per side): https://youtu.be/aiN-2yAIkec -Thoracic Rotations 45 sec: https://youtu.be/AzCghjjWt5k - Downward Dog 30-45 sec: https://youtu.be/ayQoxw8sRTk - Cobra Stretch 30-45 sec: https://youtu.be/Nd3j6Avtv6Q - Walking as your schedule allows (10-30 minute walks)
Prep
A
Warm-up Circuit
-World's Greatest Stretch (Alternating) 1 x 5 (per side): https://youtu.be/aiN-2yAIkec -Thoracic Rotations 45 sec: https://youtu.be/AzCghjjWt5k - Glute Bridges 45 sec: https://youtu.be/OUgsJ8-Vi0E - Banded Pull-Aparts for 45 sec: https://youtu.be/kZDAZFxA3-c - 4-Step Shoulder Warm-up 1 set/10 reps in each position: https://youtu.be/_pjMki88Qd8 - Push-ups 1 x 5 - Air Squats 1 x 5
B
Cardio
1 x 30:00
Recovery
C
Cool Down Circuit w/Walk
-World's Greatest Stretch (Alternating) 1 x 5 (per side): https://youtu.be/aiN-2yAIkec -Thoracic Rotations 45 sec: https://youtu.be/AzCghjjWt5k - Downward Dog 30-45 sec: https://youtu.be/ayQoxw8sRTk - Cobra Stretch 30-45 sec: https://youtu.be/Nd3j6Avtv6Q - Walking as your schedule allows (10-30 minute walks)
Prep
A
Warm-up Circuit
-World's Greatest Stretch (Alternating) 1 x 5 (per side): https://youtu.be/aiN-2yAIkec -Thoracic Rotations 45 sec: https://youtu.be/AzCghjjWt5k - Glute Bridges 45 sec: https://youtu.be/OUgsJ8-Vi0E - Banded Pull-Aparts for 45 sec: https://youtu.be/kZDAZFxA3-c - 4-Step Shoulder Warm-up 1 set/10 reps in each position: https://youtu.be/_pjMki88Qd8 - Push-ups 1 x 5 - Air Squats 1 x 5
B
Banded Lat Pull-Downs
3 x 12
C
Banded High Row
3 x 10
D
Seated Banded Low-Row
3 x 10
E
Bent Over Banded Row
3 x 8
F
Banded Pull Apart
1 x MAX
G
Banded Bicep Curls
3 x 10
Strength/Power
H
Core Circuit
Plank | 1:00 min x 3 Flutter Kicks | F x 3 | https://youtu.be/ZB1SwBRVLCc Heel Touches | F x 3 | https://youtu.be/9bR-elyolBQ F= FAILURE
Recovery
I
Cool Down Circuit w/Walk
-World's Greatest Stretch (Alternating) 1 x 5 (per side): https://youtu.be/aiN-2yAIkec -Thoracic Rotations 45 sec: https://youtu.be/AzCghjjWt5k - Downward Dog 30-45 sec: https://youtu.be/ayQoxw8sRTk - Cobra Stretch 30-45 sec: https://youtu.be/Nd3j6Avtv6Q - Walking as your schedule allows (10-30 minute walks)
Prep
A
Warm-up Circuit
-World's Greatest Stretch (Alternating) 1 x 5 (per side): https://youtu.be/aiN-2yAIkec -Thoracic Rotations 45 sec: https://youtu.be/AzCghjjWt5k - Glute Bridges 45 sec: https://youtu.be/OUgsJ8-Vi0E - Banded Pull-Aparts for 45 sec: https://youtu.be/kZDAZFxA3-c - 4-Step Shoulder Warm-up 1 set/10 reps in each position: https://youtu.be/_pjMki88Qd8 - Push-ups 1 x 5 - Air Squats 1 x 5
B
Cardio
1 x 45:00
Recovery
C
Cool Down Circuit w/Walk
-World's Greatest Stretch (Alternating) 1 x 5 (per side): https://youtu.be/aiN-2yAIkec -Thoracic Rotations 45 sec: https://youtu.be/AzCghjjWt5k - Downward Dog 30-45 sec: https://youtu.be/ayQoxw8sRTk - Cobra Stretch 30-45 sec: https://youtu.be/Nd3j6Avtv6Q - Walking as your schedule allows (5-10 minute walk to cool down)
Prep
A
Warm-up Circuit
-World's Greatest Stretch (Alternating) 1 x 5 (per side): https://youtu.be/aiN-2yAIkec -Thoracic Rotations 45 sec: https://youtu.be/AzCghjjWt5k - Glute Bridges 45 sec: https://youtu.be/OUgsJ8-Vi0E - Banded Pull-Aparts for 45 sec: https://youtu.be/kZDAZFxA3-c - 4-Step Shoulder Warm-up 1 set/10 reps in each position: https://youtu.be/_pjMki88Qd8 - Push-ups 1 x 5 - Air Squats 1 x 5
B
Banded Chest Press
3 x 12
C
Incline Chest-Press with Bands
3 x 10
D
Banded Chest Fly
3 x 10
E
Banded OH Shoulder Press
3 x 10
F
Banded Lateral Shoulder Raise
3 x 10
G
Hand Release Push-Ups
3 x MAX
H
Banded Tricep Extensions
3 x MAX
Strength/Power
I
Core Circuit
Plank | 1:00 min x 3 Flutter Kicks | F x 3 | https://youtu.be/ZB1SwBRVLCc Heel Touches | F x 3 | https://youtu.be/9bR-elyolBQ F= FAILURE
Prep
A
Warm-up Circuit
-World's Greatest Stretch (Alternating) 1 x 5 (per side): https://youtu.be/aiN-2yAIkec -Thoracic Rotations 45 sec: https://youtu.be/AzCghjjWt5k - Glute Bridges 45 sec: https://youtu.be/OUgsJ8-Vi0E - Banded Pull-Aparts for 45 sec: https://youtu.be/kZDAZFxA3-c - 4-Step Shoulder Warm-up 1 set/10 reps in each position: https://youtu.be/_pjMki88Qd8 - Push-ups 1 x 5 - Air Squats 1 x 5
B
Cardio
1 x 30:00
Recovery
C
Cool Down Circuit w/Walk
-World's Greatest Stretch (Alternating) 1 x 5 (per side): https://youtu.be/aiN-2yAIkec -Thoracic Rotations 45 sec: https://youtu.be/AzCghjjWt5k - Downward Dog 30-45 sec: https://youtu.be/ayQoxw8sRTk - Cobra Stretch 30-45 sec: https://youtu.be/Nd3j6Avtv6Q - Walking as your schedule allows (5-10 min recovery walk)
A
Box Breathing
1 x 5:00
Viviana Morales Kolb
I'm dedicated to serving you, making you stronger and harder to kill. Follow me on this fitness journey and let's get some therapy sessions in and transform you into that badass butterfly you always wanted to be. NETA Certified Personal Trainer; NASM Corrective Exercise Specialist & Performance Enhancement Specialist; Adaptive Trainer, FITOPS CVFO; Mom X 3; US ARMY VETERAN
